Scroll down for Today’s Recipe: SANE Savory Sugar Snap Berry Salad

 

 

Hey there,

If you’re clearing your throat a lot, you’re probably dealing with overproduction of phlegm or mucus in your system.

 

What is Phlegm and Mucus?

 

Phlegm and mucus is that stringy, slick, sticky substance your body produces to trap germs and material before they can enter the rest of the body. Mucus also lubricates the organs, tissues, and cavities to prevent irritation and fight infection.

 

It is produced by mucus membranes that line the cavities and organs of the body. Your body produces 1 to 1.5 liters (about 4 to 6 cups) of mucus per day.

 

The type that ends up in your nasal passages and throat is produced by the membranes lining the cavities and organs of your upper respiratory tract, such as your nose, throat, and mouth. This often makes it difficult to breathe through your nose.

 

The type you “cough up” is called phlegm, and it’s produced by your lower respiratory tract, i.e., trachea, bronchi, and lungs. Depending on the cause, extra phlegm in your lower respiratory tract often leads to chest congestion. This, too, can make it difficult to breathe.

 

Though your body is a mucus-producing machine, the only time you’ll notice this substance is when it thickens, causing it to accumulate in and/or drip down the back of your throat.

 

What Causes Excess Mucus?

 

Excess mucus production in the lungs, nose, and throat is typically caused by inflammation due to irritation of the membranes, immune system overreaction, or infection.

 

Here are a few factors that can cause excess mucus in the upper and/or lower respiratory system:

 

•	Seasonal allergies, i.e., pollen
•	Non-seasonal allergies (rhinitis), i.e. dust mites
•	Asthma
•	Foods, i.e. dairy, gluten
•	Colds and flu
•	A dry indoor environment
•	Dehydration
•	Certain medications
•	Smoking
•	Pregnancy
•	Lung diseases, i.e. cystic fibrosis, bronchitis, pneumonia, chronic obstructive pulmonary disease (COPD)
•	Bacterial or viral lung infections
•	Throat disorders, i.e. strep throat, laryngitis
•	Acid reflux
•	Sinusitis or sinus infection
•	Neurological inflammation that mistakenly signals the body to make extra mucus or phlegm

Common Solutions to Get Rid of Phlegm and Mucus

 

Nasal Sprays

 

A nasal spray is effective for temporarily clearing nasal congestion caused by colds, allergies, sinus infections, or acute sinusitis.

The three most commonly used types of nasal sprays are steroid, antihistamine, and decongestant.

When using nasal sprays, follow the package direction, and pay particular attention to any cautions. For instance, overuse of decongestant nasal sprays can have a “rebound effect”. This means that your congestion may worsen once you stop using it.

Expectorants

 

An expectorant drug thins and loosen phlegm from the respiratory tract. This makes your cough more productive, allowing it to clear the phlegm from your chest.

 

Taking a good expectorant is an excellent way to soothe the symptoms of chest congestion, such as painful cough.

There are two main types of expectorants: Guaifenesin and potassium iodide.

The most common expectorant is Guaifenesin, as it is generally well-tolerated by most people. These drugs are available without a prescription. Brand names include Mucinex, Robitussin Chest Congestion.

If you have chest congestion, DO NOT use a cough suppressant drug, or an expectorant that includes a cough suppressant, as it will hinder your ability to cough up the phlegm.

 

Decongestants

 

Decongestant medications decrease inflammation in the nose, sinus, and chest. This helps get rid of congestion, helping you breathe easier.

 

These medications are readily available without a prescription to treat symptoms of cold, flu, and allergies. But because they dilate blood vessels, they can raise blood pressure. For this reason, decongestants are not recommended for those with high blood pressure or heart problems.

 

Home Remedies to Clear Mucus

 

In most cases, mucus can be relieved with home remedies. Here are a few of the most popular ways to naturally clear it so that you can breathe easily.

 

Stay Hydrated

 

It might surprise you to know that dehydration is a common cause of congestion of your airways and lungs.

 

After all, an estimated 60% of the human body is composed of water, though this can vary between 45% to 75%. Consequently, losing just 3% of your body weight in water can result in dehydration, which can hamper cognitive performance, muscle reaction, and other bodily functions and negatively affect all aspects of your health.

 

By the way…your brain is a whopping 80% to 85% water, so even slight dehydration can make cognitive tasks difficult.

 

Dehydration can also make mucus thicker and more noticeable.

 

The solution?

 

DRINK MORE WATER!

 

To stay hydrated, experts recommend that women drink 9 cups of water per day and that men drink 13 cups. If you’re sweating at times during the day, i.e. while exercising or exerting yourself outside on a hot day, you should drink more than the recommended minimum to replace the water you lost.

 

If you have any medical conditions, however, see a doctor before significantly increasing your water intake. Some health conditions make it necessary to limit your fluids.

 

Use a Humidifier

 

A humidifier is a machine that adds water vapors to the air. This moisturizes your nose, throat, and lungs, so there is no need for your body to produce extra mucus.

 

Using a humidifier is a great way to prevent or get rid of phlegm and mucus.

 

Essential Oils

 

Essential oils are concentrated oils derived from plants. Ancients used essential oils for medicinal purposes. And it seems they have never gone out of style, as they are currently used in alternative healing practices, aromatherapy, and skincare. These oils can be used in diffusers, incense sticks, and rubbed on the body.

Consider this: the global market value of essential oils is expected to grow from $17 billion USD in 2017 to about $27 billion by 2022.

There is even limited scientific studies attesting to the benefits of essential oils.

 

Essential oils said to be best for mucus and phlegm include:

 

•	Eucalyptus
•	Peppermint
•	Lavender
•	Rosemary
•	Rose

Make sure you use 100% pure essential oils, as others are often diluted with less expensive ingredients.

 

Your brain controls every function in your body, including mucus and phlegm production. That is, neurological inflammation can mistakenly signal your body to produce more of this sticky goo.

 

And it’s not only more common than you might think, but the symptoms of chronic brain inflammation are often vague and non-specific.

The solution?

 

SANE Vitaae

 

During my quest to create the perfect prenatal vitamin for my wife, I stumbled upon four well-researched but rarely-used nutrients that are not only critical for the creation of new life…

They are also essential for the optimization and extension of your life.

For every study I found, proving the positive effects of these super nutrients on developing babies…

I found even more studies proving the powerful anti-inflammatory effects of these compounds on aging adults, especially in the brain.

This is where SANE Vitaae comes in…this wildly popular breakthrough solution contains clinically proven ingredients that soothe braininflammation, indirectly helping manage your body’s mucus production.

 

Get Vitaae on Amazon here or
Redeem your 3 Free Welcome Bonus Bottles here

To your best health,

 

Jonathan Bailor, (347) 979-1735
Chief Research Director
SANE North American Wellness Centers
New York Times Bestselling Author

Award winning documentary

Recipe of the Day: SANE Savory Sugar Snap Berry Salad

Ingredients

•	1 pound sugar snap peas, trimmed
•	2 cups fresh raspberries
•	salt and pepper to taste
•	2 cups fresh blueberries
•	4 cups torn mixed salad greens

 

Sugar Snap Berry Salad Vinaigrette

•	1/4 cup white balsamic vinegar
•	1/4 cup extra virgin coconut oil

 

Sugar Snap Berry Salad Recipe Directions

1. Bring a pot of water to a boil. Place snap peas in a pot, and cook for 1 to 2 minutes. Drain, rinse under cold water and set aside.

2. Place about 1/4 cup of raspberries in a strainer over a bowl, and crush with a wooden spoon. Discard pulp. Mix vinegar, melted extra virgin coconut oil, salt, and pepper with the strained raspberry juice.

3. In a large bowl, gently toss the dressing with the snap peas, remaining raspberries, and blueberries. Cover, and chill for at least 30 minutes in the refrigerator. Toss with greens just before serving.

Tip!

If you prefer a more crunchy salad, don’t blanch the sugar snap peas and try adding some chopped nuts for your toppers.

Member Favorite Recipe Modification Tips!

Easily turn this into a main course by adding some grilled chicken, or tuna and increase your salad portion size.

Need a little extra whole food fat? Slice up some avocado.

Is the vinaigrette too tart? Add a teaspoon of erythritol.

Additional Options

 

•	chopped broccoli
•	kale
•	sliced onions
•	cucumbers
•	strawberries
•	feta cheese

Be creative and enjoy!

 

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